A better butt and thighs are within your reach when you use an elliptical trainer. While you can't spot reduce and tell your body to use calories only from your glutes and legs, you can increase your overall calorie usage to burn fat. Underneath the fat, you tone your legs and glutes with low-impact exercise on the elliptical. Your legs supply the power for the exercise and when you increase the resistance level, you'll increase your leg muscle tone. Target your glutes with an incline adjustment for an uphill run, or use a higher incline for results similar to stair climbing, with less impact on your knees.

Warm up with a slow to moderate pace on a light resistance for three to five minutes.

Increase your speed and resistance to a level that causes you to break a sweat, but at which you can maintain a conversation. Aim to remain at this level for 10 minutes twice a day, if you are a beginner. Add 15 minutes each week for a total of 120 to burn calories and tone your butt and thighs.

Vary your motion and target your glutes by including intervals of pedaling backward. For example, after your warmup, pedal forward for two minutes and then backward for one. Continue this pattern for the remainder of your workout.

Add variations in the incline, speed and resistance levels to stimulate your butt and thighs and prevent them from reaching a plateau if you use the same workout. For example, pedal on a light resistance at a fast pace for five minutes and then increase the resistance level and slow your pace for two minutes. Or pedal on a high resistance and high incline for two minutes and then a light resistance, low incline for a one-minute sprint.

Maintain good form to target your glutes and thighs. Keep your whole foot in contact with the platform. Push through your heels to contract your glutes. Stand up tall, without leaning forward. Look straight ahead. Place your hands on the handrails lightly for balance purposes only, or use the moveable handrails.

Track your workout intensity by measuring your heart rate. Subtract your age from 220 and multiply the result by 65 and 85 percent. Maintain a workout pace that keeps your heart rate within this range to burn calories, improve endurance and tone your glutes and legs.

Tip

Be consistent with your weekly workouts and you will see improvements in your butt and thighs.

NSCA's Essentials of Personal Training; National Strength and Conditioning Association

About the Author

A mother of two and passionate fitness presenter, Lisa M. Wolfe had her first fitness article published in 2001. She is the author of six fitness books and holds an Associate of Arts in exercise science from Oakland Community College. When not writing, Wolfe is hula-hooping, kayaking, walking or cycling.